Sleep and daily rhythm
When bedtimes and wake-up times bounce around, your body never settles into a pattern, and your energy swings with it.
Get a grip on how you feel.
One-on-one online health coaching for busy adults who are tired of feeling tired. Understand what's draining your energy, then build the habits that bring it back.
[PHOTO_HERO]Hero photo of River outdoors.
Sound familiar?
- You hit a wall around 2 p.m., every single day.
- You wake up already tired, even after a full night in bed.
- You run on coffee, and it doesn't work like it used to.
- Your head feels foggy at work, and focus takes real effort.
- You start a workout plan, then it fades out by week three.
You're not lazy, and you're not alone. Everyday habits often play a big part in how you feel, and habits can change.
The four levers
Where your energy comes from
We work on four parts of daily life. Small changes in each one add up.
Food
What you eat and when you eat it shapes whether your energy holds steady or drops off in the afternoon.
Movement and strength
Regular movement and a bit of strength work make everyday tasks take less out of you.
Stress and recovery
Stress that never switches off drains you, so real rest matters as much as effort.
How it works
A clear path, one step at a time
Coaching is a 12-week process built around your life, not a one-size-fits-all plan.
Step 1: Free intro call
A 20-minute video chat about how you feel and what you want. We'll see if coaching is a good fit.
Step 2: Intake and baseline
We go over your sleep, food, movement and stress, and write down where you are starting from.
Step 3: 1:1 coaching sessions
Online sessions where we pick one or two habits at a time and fit them into your real week.
Step 4: Check-ins and a 12-week re-test
Short check-ins keep you on track. At 12 weeks we repeat the baseline and look at what changed.
[PHOTO_RIVER]Portrait of River.
Meet your coach
Hi, I'm River.
I'm River Wilson, a health coach in Fort Collins, Colorado. I help busy adults figure out why they feel run down, then build habits that fit the life they already have.
I'm EMT-Basic and Firefighter I certified, and I'm studying Health and Nutrition Science at Colorado State University. I'm not a doctor, dietitian or licensed therapist. I'm a coach who keeps things simple and backed by science.
Programs
Ways to work together
Every program starts with a free intro call, so you can ask questions before you decide.
Most popular
The Grasp Program
12 weeks of 1:1 coaching. The full process, start to finish.
[PRICE_GRASP]For the full 12 weeks
- Intake questionnaire and baseline
- 1:1 video sessions, [SESSION_FREQUENCY]
- Message check-ins between sessions
- 12-week re-test and next steps
Ongoing Coaching
Monthly coaching for past clients who want support to keep going.
[PRICE_MONTHLY]Per month
- 1:1 video sessions each month
- Message check-ins between sessions
- Habits adjusted as life changes
Free guide
Not ready for a call yet?
Start with the free guide. Seven days of small, simple steps to help you through the afternoon slump.
The 2 p.m. Crash Fix: a 7-day energy reset
Get the guide by email, plus short, science-first tips on sleep and energy. Unsubscribe anytime.
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Common questions
Is this medical care?
No. This is health coaching and education, not medical care. I'm not a doctor, dietitian or licensed therapist, and I don't diagnose or treat any condition. Keep your doctor in the loop, and talk with them before you change your diet, exercise or medications.
Do I have to follow a specific diet?
No. There's no meal plan to follow and no foods you have to give up. We start with what you already eat and make small changes that fit your taste, budget and schedule.
How much time does it take each week?
Not much. Plan on your coaching session or a short check-in, plus a few minutes a day for the habit you are working on. We set the pace together so it fits a busy week.
Is it online only?
Yes. All sessions happen by video call, so you can join from home, work or wherever you are. I'm based in Fort Collins, Colorado.
What happens on the free call?
We talk for 20 minutes about how you feel, what you've tried and what you want to change. I'll explain how coaching works. If it's not a good fit, I'll tell you. There's no pressure to sign up.
Ready to feel more like yourself?
Book a free 20-minute call. We'll talk about how you feel and see if coaching is a good fit.